Are you looking for a comforting and healthy meal? Homemade tomato soup is a classic choice, perfect for a light lunch or dinner. Many store-bought tomato soups can leave you feeling bloated, but with a homemade version, you have complete control over the ingredients. This article explores various tomato soup recipes, from simple and quick options to more elaborate and flavorful creations, all emphasizing health and fresh ingredients.
Vegan Tomato Soup (No Oil)
This recipe is a simple homemade vegan soup, free of added oils, and packed with fresh vegetables.
Key Ingredients
Tomatoes: Fresh, red, and juicy tomatoes are the star. Their mildly sweet and tangy flavor adds natural color to the soup. Canned tomatoes can be used as a substitute if you're short on time.
Beet: Red beets contribute a vibrant color and are a great source of sugar, iron, and vitamin C.
Carrot: Carrots provide a thick texture and sweetness, balancing the tangy tomatoes and slightly bitter beets.
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Garlic: Fresh garlic cloves add a soft, buttery flavor and a rich aroma. Garlic powder can be used as an alternative.
Bay Leaf: This spice infuses an incredible flavor, elevating the overall taste of the soup. Dried bay leaves are commonly used.
Salt & Black Pepper: Essential for seasoning, adjust to your preference.
Preparation
- Wash and peel the carrot, garlic, and beet. Roughly chop the veggies.
- In a pressure cooker, add bay leaf and garlic. Then add the chopped vegetables.
- Add water to soak the vegetables about one inch deep.
- Boil for two whistles on full heat and then simmer for 2 minutes.
- Once cooled, remove the bay leaf and blend the mixture with a hand blender until smooth.
- Sieve the blended mixture into a pan. If too thick, add water to adjust the consistency.
- Add salt and black pepper.
- Boil for 2 minutes.
- Garnish with coriander leaves and serve.
Tips
- Press harder while sieving to extract the thick mesh of vegetables.
- Avoid over or under boiling the vegetables.
- There is no added oil in this recipe.
- For a thicker soup, avoid adding cornflour or Maida.
Quick and Easy Tomato Soup
For those short on time, this 5-minute recipe uses canned tomatoes and minimal ingredients for a healthy and satisfying soup.
Key Ingredients
- Canned diced tomatoes (low sodium)
- Oregano & basil (dried)
- Salt & pepper
- Garlic
- Extra virgin olive oil
- Balsamic vinegar
Preparation
- Preheat a medium pot on low-medium heat and swirl olive oil to coat.
- Add garlic, oregano, and basil. Saute for 30 seconds, stirring constantly.
- Add canned diced tomatoes, balsamic vinegar, salt, and pepper.
- Simmer for 3 minutes or until warmed through.
- Serve with a grilled cheese sandwich.
Tips
- Use low sodium canned tomatoes and add salt to taste.
- Add more garlic and fresh basil at the end for enhanced flavor.
- Italian seasoning can be a great substitute for oregano and basil.
Low Calorie Roasted Tomato Soup
This recipe involves roasting fresh vegetables to bring out their flavors, resulting in a comforting and healthy soup that's perfect for weight loss.
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Key Ingredients
- Tomatoes (Jubilee vine tomatoes recommended)
- Garlic
- Red bell pepper
- Onion
- Olive oil
- Basil
- Vegetable stock
- Seasoning to taste (herbs, black pepper, paprika)
- Oat milk (optional)
Preparation
- Pre-heat oven to 200ºC (392ºF).
- Toss the tomatoes, onion, and red bell pepper in olive oil and seasonings.
- Place everything but the garlic onto a baking tray lined with parchment paper.
- Roll the garlic in tinfoil and place onto the baking tray.
- Roast the vegetables for 45-50 minutes.
- Remove from the oven and place into a blender.
- Add the stock and a handful of fresh basil, blend until smooth.
- Transfer to a pot, add the oat milk (if using) and mix.
- Allow to simmer for 5 minutes before transferring to your desired bowl.
- Serve hot with a side of fresh bread or a low calorie grilled cheese.
Tips
- This recipe is single-serving; multiply the ingredient quantities as needed.
- Roasting the vegetables enhances the flavors and blends them together.
- Oat milk adds creaminess with fewer calories than traditional cream.
Creamy Tomato Soup with a Secret Ingredient
This recipe focuses on achieving a thick and creamy texture without using heavy cream, relying on a secret ingredient to boost both flavor and nutrition.
Key Ingredients
- Canned whole peeled tomatoes (San Marzano recommended)
- Canned white beans
- Vegetable broth
- Shallot
- Garlic
- Tomato paste
- Olive oil
- Basil
- Parmesan (optional, can substitute with nutritional yeast)
- Butter
- Balsamic vinegar
- Crushed red pepper
- Salt
Preparation
- Heat the olive oil in a large soup pot over medium heat.
- Add the shallot and sauté until softened, about 5 minutes.
- Stir in the tomato paste, garlic, and crushed red pepper, and cook until fragrant, about 1 minute.
- Add the canned tomatoes (with the juices), white beans, vegetable broth, and salt.
- Cover and simmer over low heat for about 20 minutes.
- Add the basil, parmesan, butter, and balsamic vinegar.
- Puree the soup with an immersion blender or in batches in a blender until very smooth.
Tips
- Canned white beans are the secret ingredient, adding plant protein and creaminess.
- San Marzano tomatoes are recommended for their superior flavor.
- Parmesan can be substituted with nutritional yeast for a dairy-free option.
Health Benefits of Tomato Soup
Tomato soup isn't just a comforting dish; it also offers several health benefits.
Rich in Lycopene
Canned tomatoes are a better source of lycopene compared to fresh tomatoes. Lycopene is an antioxidant that helps lower the risk of heart disease, prostate cancer, and poor eyesight.
Vitamins and Fiber
Tomatoes are packed with vitamin C and fiber, contributing to overall health and well-being.
Low Sodium Options
Choosing low sodium canned tomatoes and controlling the amount of salt added during preparation helps keep the soup healthy and suitable for those monitoring their sodium intake.
Read also: Creamy Keto Soup Recipe
Tips for Customizing Your Tomato Soup
There are numerous ways to customize tomato soup to suit your taste and dietary needs.
Thickening the Soup
- Tomato Paste: Adding tomato paste helps thicken the soup and intensifies the tomato flavor.
- Beans: Mashing or adding whole creamy beans like white beans can thicken the soup without dairy.
- Vegetables: Carrots, potatoes, or zucchini can be added while boiling to thicken the soup naturally.
Toppings and Sides
- Croutons: Crispy croutons add texture and flavor.
- Fresh Herbs: Basil, parsley, or coriander enhance the aroma and taste.
- Grilled Cheese: A classic pairing, grilled cheese adds comfort and complements the soup's acidity.
- Crackers: Crumbled crackers provide a simple and satisfying topping.
Dietary Adjustments
- Dairy-Free: Use oat milk, coconut milk, or beans to achieve a creamy texture without dairy.
- Low Sodium: Opt for low sodium canned tomatoes and control the amount of salt added.
- Vegan: Ensure all ingredients are plant-based, avoiding dairy and animal products.
Storing and Reheating
Tomato soup is great for meal prepping and can be stored for later enjoyment.
Refrigerating
Store leftover soup in an airtight container in the refrigerator for 3-5 days.
Freezing
Allow the soup to cool completely before transferring it to a freezer-safe container. Leave some space for expansion. Freeze for up to 3 months. If you plan to add milk or cream, wait until reheating.
Reheating
Reheat the soup on the stove or in the microwave until warmed through. If frozen, thaw it overnight in the refrigerator before reheating.